Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25 minutes to complete the following.
A. Front Squats:
— 2×10 @ 50-60%
— 2×8 @ 60-70%
— 2×6 @ 70-80% (Record in Wodify!)
B. Back Squats:
— 2×6 @ 70-80% (Record in Wodify)
— 2×8 @ 60-70%
— 2×10 @ 50-60%
**Superset with Strict Pull-Ups using the following rep scheme per “squat set” — total of 12-sets — including both Front and Back Squats.
Pull-Up Rep Scheme: 1-2-3-4-5-4-3-2-1-2-3-4x
WOD: SEE BELOW
STR A: Front Squat (SEE ABOVE)
STR A: Back Squat (SEE ABOVE)
WOD: Metcon (Time)
6-Rounds (20-min cap):
— 5x Hang Power Snatches (Rx 75/55,+95/65)
— 20x Double Unders (Rx+) or 60x Singles
— 300m Run
